Yuav ua li cas yuav ua kom paub ntxiv pub mis rau tus me nyuam mos liab?

Rau leej niam, nws tsis pub leejtwg paub tias nws tus me nyuam me hlob sai heev, yog li nws xav tau ntau dua thiab ntau dua cov vitamins, proteins, minerals uas nws tau txais los ntawm cov zaub mov. Thiab nws tsis zoo li cas pub rau koj tus menyuam yog yug los ntawm qhov yug, qhov tseem ceeb tshaj plaws yog tias txij thaum muaj hnub nyoog rau lub hlis nws lub neej yuav tsum maj mam nqus cov pob zeb, kom nws muaj zog txaus rau cov tshiab feats. Yuav ua li cas yuav ua kom paub ntxiv pub mis rau tus me nyuam mos liab? Nws tsis yooj yim. Tab sis peb yuav qhia koj txog cov ntsiab lus ntawm cov txheej txheem no.

Qhov tseeb, ntawm lub ncauj lus "Yuav ua li cas thiaj paub ua ntxiv pub mis rau tus me nyuam mos" thiaj hais tau ntev, xav txog ntau qhov kev xaiv kom rov noj nws cov khoom noj. Tab sis tag nrho cov menus raug txo qis rau ib yam: tom qab ncav tus me nyuam mos 6 lub hlis, nws yuav tsum tau txais zaub mov uas muaj carbohydrates, vitamins, zaub proteins, dietary fiber thiab, tau kawg, cov zaub mov.

Los ntawm txoj kev, vim yog lub hnub nyoog uas muab khoom noj rau tus me nyuam, muaj kev sib cav sib ceg txhua zaus. Yav dhau los, cov kws kho mob tau nres ntawm qhov kev xaiv ntawm plaub lub hlis, ib qho tam sim no ua pov thawj tsis pom zoo xws li cov kev qhia txog cov khoom noj khoom haus complementary. Yog tias koj pom tias koj tus menyuam tsis poob qab hauv txoj kev loj hlob, ntxiv rau nyhav thiab loj hlob zoo - tsis txhob sim ntxiv ntawm plaub lub hlis - vim tias koj tus me nyuam zoo. Tab sis yog hais tias tus crumb zoo ib yam nkaus li slim rau nws lub hnub nyoog, tsis muaj kev noj mov zoo heev, thiab cov kev ntsuam xyuas qhia tau hais tias txo qis ntawm hemoglobin nyob rau hauv cov ntshav - ces tam sim ntawd ib tug yuav tsum qhia ntxias, ua tib zoo thiab ua siab ntev.

Lwm tus kws kho mob nods feem ntau ntawm cov hniav - lawv hais tias, xwm tau txiav txim tias cov me nyuam yug los tsis muaj hniav thiab pib noj kua zaub. Tab sis sai li sai raws li lub qhov ncauj ntxim nyiam decorates thawj tus hniav - qhov no yuav suav tau tias yog ib lub teeb ntawm lub cev uas nws tau npaj noj rau hauv kev noj haus thiab ntau cov zaub mov. Txawm hais tias muaj ib qho tseem ceeb "tab sis": cov hniav tuaj yeem nyob hauv tsib thiab kaum hli - tab sis nyob rau hauv qhov thib ob rooj plaub, tos lawv qhov zoo li pib pub mis yog qhov tsis tsim nyog.

Yuav ua kom paub cov zaub mov ntxiv yog yuav tsum ua tib zoo, maj mam thiab ua tib zoo - yog li tsis txhob ntshai tus me nyuam nrog zaub mov tshiab. Tom qab tag nrho, nws muaj peev xwm tsis kam tshiab khoom tom qab! Cov kws kho mob-cov kws txawj qhia kom pib pub mis rau tus me nyuam thaum lub sij hawm ob hnub noj khoom haus - saib nws cov tshuaj tiv thaiv thaum nruab hnub: seb puas muaj hint ntawm kev ua xua, cov pob liab liab tshwm sim? Tsis txhob sim muab cov pob zeb ntau ntau dhau - txiav rau koj tus kheej mus rau ob rab diav, cia lawv sim zoo dua cov khoom tshiab. Tom qab noj mov, cia tus me nyuam "ntes nws" nrog nws tus kheej tab tom noj mov. Piv txwv, niam mis los yog sib nyiam sib tov. Thiab tsis txhob txhawj xeeb yog tias thawj zaug tsis muaj nqis thiab tus me nyuam nto tawm tag nrho koj cov zaub mov, tsis txhob yuam nws. Cia li sim dua mus rau unobtrusively pub nws nyob rau hauv ob peb hnub.

Nco ntsoov tias, cov khoom tshiab ua rau muaj kev phiv, yog li saib zoo - puas tau cov pob liab liab tshwm rau hauv lub puab tsaig los yog koj tus menyuam lub cev, puas yog tsis muaj lwm lub rooj zaum? Yog tias koj tsis pom muaj kev txaus ntshai, tom qab ntawd koj tuaj yeem ua rau muaj kev noj qab haus huv ntau ntxiv ob zaug, hnub tom qab. Thiab thiaj li coj tus nqi ntawm cov khoom tshiab mus txog 200 gram. Tab sis yog tias koj pom cov cim ceeb toom uas tus me nyuam tsis tau zoo, yuav tsum tsis txhob cia nws ua siab ntev, tej zaum nws lub cev tseem tsis tau npaj siab rau tej yam ntawd.

Yog hais tias kev qhia txog cov zaub mov complementary tshwm sim tsis muaj teeb meem thiab kev xwm txheej, tom qab ntawd koj tus menyuam yuav tsis noj ib zaug ib hnub nrog sib tov los yog kua mis, tab sis nrog ib yam khoom tshiab rau nws.

Yuav ua li cas los ua kom paub cov zaub mov complementary: thaum twg pib?

Cia li nco ntsoov tias tsis muaj kev lees paub txog qhov teeb meem no. Tsis hais txog lub hnub nyoog ntawm tus me nyuam, los yog txog thawj cov khoom noj uas koj yuav muab rau nws. Qee cov mummies yog thawj zaug uas yuav ua kom kua txiv rau hauv lawv cov menyuam noj cov zaub mov, lwm tus nyiam kom pib nrog cov qos yaj ywm tom qab. Cov rooj koom siab ntawm cov kws kho mob hauv qhov teeb meem no tsis yog ib txwm coincide. Kom meej meej tsuas yog ib qho xwb: nyob rau hauv mashed qos yaj ywm, ntawm chav kawm, ntau ntau cov vitamins thiab lwm cov muab kev pab cuam. Txawm li cas los xij, tsis txhob hnov ​​qab tias tus me nyuam twb tau siv cov khoom ua kua ua kua: niam mis los yog kua hmoov sib tov, uas yog cov qos yaj ywm tuab yuav ua rau nws noj tsis txaus thiab tsis txawv. Qhov loj tshaj plaws nyob rau hauv ntxias yog tsis mus ua mob lub gastrointestinal ib ntsuj av ntawm crumbs.

Feem ntau ib tug niam tsev txiav txim siab tias qhov zoo tshaj plaws ntxov yog zaub. Hauv qhov no, koj tsis tas yuav muab tag nrho cov zaub ua ke. Pib pib qhia cov khoom noj khoom haus los ntawm cov zaub, cov xim uas tsis tshua muaj thiab ntxim nyiam. Qhov kev xaiv zoo tshaj plaws yuav tsum tau zucchini, cauliflower, broccoli thiab taub dag. Tom qab tus menyuam tau siv cov khoom noj no, sim ntxiv me ntsis qos yaj ywm thiab carrots rau nws noj. Koj tsis tas yuav muab cov zaub nyoos tam sim ntawd: rhaub lawv thiab so lawv kom txog thaum tus (uas yog "puree") - ces tus me nyuam yuav noj zaub mov ntau dua.

Tsis tas li ntawd nyob rau hauv lub khw koj yuav tau npaj txhij-ua zaub purees nyob rau hauv jars. Thiab qee cov menyuam yaus tuaj yeem tawm tswv yim los yuav cov khoom zoo li no. Tom qab tag nrho, cov chaw lag luam ntawm tus me nyuam cov khoom noj twb tau muaj kev tu xyuas tias tsuas yog qhov zoo tshaj plaws thiab cov khoom tshiab yog xa tuaj rau puree, tshwj xeeb homogenized, yog li ntawd lub cev muaj pes tsawg tus delicacy tsis muaj fibrous fiber 0 vim hais tias cov tom kawg tau yooj yim tshwm sim.

Yog tias nws zoo li koj tias koj tus menyuam yuag heev thiab khov, koj tuaj yeem qhia thawj lub porridge rau hauv cov ntawv ntxiv. Pib nrog gluten-dawb xaiv: mov, buckwheat, pob kws porridge los yog oatmeal. Muaj ob txoj kev xaiv los npaj cov ntsej muag: koj tuaj yeem rhaub lawv tus kheej thiab rub lawv, los yog koj tuaj yeem muas tau npaj yuav nce hauv khw. Koj yuav pom tias nws txawv ntawm "tus neeg laus" - cov khoom zoo li plua plav, thaum lub sij hawm ua noj porridge dhau los ua ib pawg tuab, uas yog yooj yim noj tus me nyuam. Yog tias koj txiav txim siab muab tus me nyuam porridge - sim pub nws ua ntej yuav mus pw. Tom qab tag nrho, cov khoom noj no muaj txiaj ntsim rau lub cev ntawm lub cev - thiab koj yuav paub tseeb tias tus menyuam uas muaj hnub nyoog tag nrho yuav tsaug zog mus txog thaum sawv ntxov, tsis muaj kev txhawj xeeb los yog tsa.

Qhov sib txawv tom ntej ntawm kev noj haus ntxiv yog cov khoom noj khoom haus qaub-mis. Piv txwv li, ib tug tshwj xeeb me nyuam yaus lub kefir. Los ntawm txoj kev, cov me nyuam sai sai tau siv rau nws - qhov tseeb yog kefir thiaj li nco qab niam txiv cov mis los yog ib txwm mis los yog cov khoom noj sib xyaw. Feem ntau, qhov kev sib txuam sib xyaw no yuav ua rau tus menyuam noj cov zaub mov ntau dua thiab feem ntau txaus siab. Tsis tas li ntawd, cov khoom zoo li no tseem ceeb heev - vim tias lawv muaj qhov tseem ceeb thiab tsim nyog rau tus me nyuam cov kab mob hu ua kua zaub qab zib.

Yog hais tias txhua yam mus zoo, ces los ntawm lub hnub nyoog yim lub hlis koj tus me nyuam yuav tsum noj li 5 zaug ntawm ib hnub. Kwv yees li ob txoj kev pub zaub mov muaj peev xwm twb tau hloov los ntawm kev ntxiv: kefir, kashka los yog zaub kua txiv hmab txiv ntoo. Tsis pub dhau ib hlis thiab ib nrab koj tuaj yeem mus rau peb pub mis. Thaum lub hnub nyoog no, lub tsev cheese no twb tau ntxiv rau tus menyuam noj cov zaub mov, tabsis qhov no koj tuaj yeem ua tsis dhau nws - tsev cheese, tab sis qhov hnyav, tab sis hnyav heev ntawm lub plab, li ntawd ib qhov chaw li ib xyoos nws tsis tsim nyog muab rau nws tus menyuam muaj ntau tshaj 50 grams ib hnub . Tus me nyuam muaj hnub nyoog 9 hli kuj tuaj yeem ua siab loj pampered nrog cov txiv hmab txiv ntoo tshiab. Tab sis ceev faj nrog rau qhov kev xaiv: nws zoo nkaus li tias lub khw muag khoom muaj ntau pab tau txiv hmab txiv ntoo. Txhob yuav ib tug me nyuam txawv txawv - cia nws pib noj tej yam uas paub, uas loj hlob nyob qhov twg koj nyob. Ceev faj ntawm txiv tsawb, txiv kab ntxwv thiab kiwi, pib plhaw thawj cov kua ntsuab, pear thiab berries ntawm lub vaj.

Peb xav muab koj ib qho qauv ntawm tus me nyuam daim ntawv qhia zaub mov uas dhau los txog hnub nyoog ib xyoos.

8:00, tshais

Npaj tus menyuam 200 grams nws nyiam cereal, 30 grams zaub kua txiv thiab 50 ml kua txiv hmab txiv ntoo tshiab.

12:00, su

Kho cov kua zaub nrog kua zaub nrog rusks (ib qho kev pab - 40 grams), zaub puree (150 grams), steak cooked (60 grams) thiab, ntawm chav kawm, muab nws tag nrho cov kua txiv (30-40 ml).

16:00, tav su

Kho koj tus me nyuam tsuas yog nrog cov kua nplaum ua si (nco qab, tsis pub tshaj 50 grams ib hnub!), Txiv hmab txiv ntoo tshiab (piv txwv li, ntsuab kua), kefir los yog mis nyuj (koj tuaj yeem ruaj ntseg 200 gram).

20:00, noj hmo

Rau noj hmo, ua kom cov txiv hmab txiv ntoo ntawm cov txiv hmab txiv ntoo zoo los yog cereal nyiam (100 grams), muab txiv hmab txiv ntoo tshiab (los yog cov kua txiv hmab txiv ntoo). Haus dej yuav ua tau kua txiv (50 grams).

Thaum lub crumb hloov kaum lub hlis, koj tuaj yeem ntxiv zaub kua zaub rau nws cov zaub mov. Pib pib ua ntej ntawm cov dej, ces koj tuaj yeem noj lub kua zaub rau ntawm nqaij broth (nyiam dua pib nrog nqaij qaib). Yog tias koj pom tias kev qhia txog kua zaub ntawm kev noj haus ntawm tus menyuam tsis ua rau muaj qhov tsis zoo thiab tsis ua rau ua xua, ces koj tuaj yeem nqa ib daim nqaij thiab muab tso rau thawj tais. Tom qab ob peb hnub, noj lub qe-hau qis, noj cov qe, cais qhov thib tsib ntawm nws thiab muab tso rau hauv cov kua zaub. Mus txog rau ib xyoo ntawm tus me nyuam yuav muab tsis pub tshaj ib nrab ntawm lub qe qe.

Cov nqaij yog ib qho tseem ceeb hauv koj tus menyuam txoj kev noj haus thaum muaj hnub nyoog kaum lub hlis. Pib nrog lub teeb ci - nqaij qaib, nqaij npuas, luav nqaij los yog qaib ntxhw - tom kawg ob yog tshwj xeeb tshaj yog rau cov me nyuam uas tau noj tshuaj tsis haum. Tab sis nrog cov ntses nws yog ib qho tseem ceeb kom tos kom txog thaum tus me nyuam nce mus txog ib xyoos - precisely vim yog lub siab allergenicity ntawm cov khoom no. Ua ntej, so cov nqaij rau tus me nyuam, tab sis tom qab lub hli koj tuaj yeem npaj cov nqaij pob txha rau ob leeg - yog li tus me nyuam yuav muaj lub sijhawm los txais kev noj mov.

Thaum twg lub txiv kabmob yuav tsum ua kom tiav ib xyoo, nws cov zaub mov txhua hnub yuav tsum muaj cov nqaij, kua txiv, thiab porridge (mis-cereals), koj tuaj yeem muab nws ua ib lub ncuav ntawm kua txiv ntse, los yog cracker - cia tus menyuam nqus, cov pos hniav yuav kos lossis cia li ua si xwb. Koj yuav tsum nco ntsoov tias cov kua txiv hmab txiv ntoo tsis yog hloov chaw rau khoom noj, yog li nws tsis tau txais kev qhia rau lawv kom yooj yim. Nws yog qhov zoo dua rau haus nrog kua txiv tom ntej ntawm mis niam los yog sib tov.

Ua kom paub tseeb tias tus menyuam qhov kev noj haus yog pheej txuas ntxiv thiab muaj ntau ntau. Yog tias koj tsis muaj lub hwjchim tawm ntawm niam mis (uas yog lub sijhawm ua niam txiv ua lub neej zoo tshaj plaws: pw tsawg kawg nkaus yim teev ib hnub, feem ntau nrog tus menyuam hauv lub tshav puam, nws koom nrog nws tus kheej), tom qab ntawd tsawg kawg ib zaug hnub, muab koj tus menyuam mos rau ntawm lub mis - yog li koj nyob nrog kev sib cuag ntsws thiab txuas nrog tus menyuam. Zoo, yog tias koj tau ua dhau los ntawm kev pub mis, ces nco ntsoov tias cov mis mos zoo tuaj yeem pub ntxiv rau tus menyuam kom txog hnub nyoog ob xyoos.

Ua ntej koj muab ntxais pw tsaug zog, nws yuav tsum muab nws los yog me nyuam mos kefir, los yog me ntsis mis nyuj ntawm mis, los yog ntxiv rau mis formula tshwj xeeb.

Nws tshwm sim rau koj noj thiab npaj cov khoom noj sib txawv rau koj tus menyuam, sim qhia qhov tseeb ntawm txoj kev pub mis kom zoo, tsis muaj kev ntshai los yog zawm nws - thiab tus me nyuam tsis xav noj mov, thawb khoom tawm ntawm nws lub qhov ncauj thiab pib quaj qw los yog raug mob. Zoo, tsis txhob chim siab thiab tsis txhob sim nws lo lus "spoonful" ntawm zaub zom los yog kua zaub. Tej zaum nws cia li tsis npaj noj lwm cov zaub mov, los yog nws tsis nyiam nws. Txiav maj mam sim, tab sis txhob siab nws lub tswv yim. Yog hais tias koj pom tau tias nyob rau hauv nws txoj kev loj hlob (lub cev, puas siab ntsws) tsis muaj kev hloov ntawm cov qauv txais, tias qhov nyhav thiab qhov siab tsis muaj sib haum rau cov kws kho mob uas tsim muaj, tias tus me nyuam muaj kev ua ub ua no, txhua tus nyiam thiab ua si nrog kev lom zem - muaj kev nyab xeeb tos ob peb lub lis piam - thiab rov mus ua lag luam dua. Tej zaum, nws yog ib qhov tsim nyog los hloov cov hmoov av nrog zaub qhwv nqaij - thiab zaub puree yuav mus "nrog ib tug bang." Los sim sim siv pear kua txiv kom muab tus me nyuam mos kua tshiab. Mam li nco dheev, qhov kawg yuav ua rau nws nyiam? Thaum kawg, yog tias tus me nyuam tsis xav noj lub khw muag khoom noj, npaj nws seb koj noj. Tsuas yog tsawg dua ntsev los yog tsaj - lawv tsis xav tau ib tug me nyuam. Tab sis ib qho me me ntawm ib tug zoo creamy, los yog ib tug spoonful ntawm zaub roj yuav qab lub porridge thiab ua nws lub sij hawm ntau delicious.

Tom qab tag nrho, koj tus me nyuam, txawm hais tias tsis muaj gourmet tsis tau, tab sis nws tsis tshua nyiam noj buckwheat qhuav - sim noj no tais koj tus kheej. Tom qab tag nrho, tus me nyuam muaj suab qeeb hauv cov laus, thiab txoj hauj lwm ntawm cov niam txiv thaum lub sij hawm qhia txog cov khoom noj khoom haus txhawb nqa ntxiv yog los tsim nws cov txiaj ntsim zoo, es tsis xav tau kev tsis nyiam rau txoj kev noj mov!